Shoulders · Cable
Cable Shoulder 90 Degrees Internal Rotation
How to do the cable shoulder 90 degrees internal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable pulley to elbow height and attach a handle. Stand sideways to the machine and grasp the handle with the hand closest to the stack, elbow bent 90 degrees and tucked against your waist. Rotate your forearm inward across your body toward your stomach while keeping your elbow pinned, then return under control. Complete all reps, then switch sides.
- 1Your shoulder's internal rotators driving your forearm across your body
- 2Your elbow staying tucked at a 90 degree bend the whole time
- 3A controlled, deliberate tempo through a pain-free range
Common mistakes
- Don't twist your torso or use momentum to move the weight
- Avoid letting your elbow drift away from your side
- Don't load it heavy; keep the motion controlled
Muscles worked
The cable shoulder 90 degrees internal rotation mainly works the internal rotators.
- Internal RotatorsPrimary
- ForearmsMinor
- Front DeltsMinor
Kovo programs the cable shoulder 90 degrees internal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.